CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE
In anticipation of poor driving conditions in the early morning hours we have CANCELED THE 6:30-7:30AM SESSION TODAY.
THE ONLY MORNING SESSION IS 8:30-9:30AM.
300 SWINGS A DAY FOR FASTER FAT LOSS
“Primarily it offers a form of metabolic resistance training “on-the-go,” to stoke the metabolic furnace, and to leave it burning even after exercise has long since been concluded. In brief, it is a very efficient way to burn fat, and you do not get the same effect from traditional “cardio” efforts, as we’ve come to know.”
“Secondarily, the swing is a marvelous and mighty movement for toughening and shaping the ass, limbering the hamstrings, and strengthening the low back. When done properly it all at once boosts power, flexibility, and work capacity.“—-Pat Flynn for Breaking Muscle
THE SECRET TO AB TRAINING “When there’s a problem that leads to poor posture and sub-optimal performance, it only makes sense to deal with it head on. However, this isn’t another ho-hum posture article. We’re going to talk about why your posture got so damn messed up to begin with, and then offer up a few key exercises to finally get you on the road to having both wellness and great abs.“—Mike Robertson for TNation.com
Workout of the Day
12 min to work to a max 3-Position Snatch (1. Hi-Hang – shoulders even with or slightly behind bar, bar in contact with pelvis. 2. Hang – just above knee. Low-Hang – 2? from the floor. ).
15 minute AMRAP of:
10 Wall Balls 20/14#
20 Wall Balls 20/14#
30 Wall Balls 20/14#
40 Wall Balls…
*Add 10 Wall Balls after every completed round.
Post your scores to the Whiteboard.
All signed up for the throw down! Looking forward to it, something to train for besides just training lol.
It really bothers my OCD that the time stamps on the comments are not correct. Just sayin…
Of all the things I can possibly be disturbed by during the course of my day the time stamp is pretty far down the list.
George- I enjoy nothing more then checking the WOD with my morning coffee and reading what you post-
I am motivated now to invest in a kettlebell and start swinging while I am snowed in- all these snow days what precious kettlebell swings have been lost.
See you tonight 🙂 thanks!